Primary Muscle Group(s): Upper Pectorals (Chest)
Secondary Muscle Group(s): Shoulders (Front) and Triceps
1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.
2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.
3. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.
4. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.
The flat dumbbell bench press is an alternative movement to the traditional barbell bench press.
The movement is basically the same as the barbell bench press and the muscles used are the same. This exercise is also considered a compound movement.
The only difference in the movement is the balance. Each dumbbell must be lifted independently of one another which can be somewhat more difficult since one side of your body may be stronger than the other. However, this movement is very beneficial because it forces your weaker body part to become stronger.
This is a great muscle mass builder for the chest as well as for the shoulders and triceps.
For those of you who experiencing a plateau with the barbell bench press, try doing flat dumbbell bench press’ instead for 4 weeks- They do wonders for getting you off a plateau.
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Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.